High-Protein Creamy Garlic Parm Chicken Rice

American weeknight tables often turn to one-pan skillet meals for speed and comfort. This high-protein take folds juicy chicken and long-grain rice into a creamy garlic-Parmesan sauce with a handful of spinach.

Serves 4 · 12 min prep · 28 min cook

Estimate for one serving

• 485 cal
• 46g protein
• 38g carbs
• 16g fat

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Ingredients

• 1 1/2 lb boneless skinless chicken breasts
• 1 cup long-grain white rice
• 2 1/4 cups low-sodium chicken broth
• 6 fresh garlic cloves
• 3/4 cup grated Parmesan cheese
• 4 oz reduced-fat cream cheese
• 3 cups baby spinach
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• 3/4 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes
• 2 tbsp chopped fresh parsley

Instructions

1. 1Pat the chicken dry and cut it into even 1-inch bite-size pieces so it cooks quickly and stays juicy. Season the pieces all over with salt, black pepper, and Italian seasoning.
2. 2Heat the olive oil in a large deep 12-inch skillet over medium-high heat until it shimmers. Add the chicken in a single layer and sear without moving for 3 to 4 minutes until the undersides turn golden.
3. 3Flip and cook another 2 to 3 minutes until the chicken is mostly opaque but not fully cooked through. Transfer the chicken to a clean plate and leave the browned bits in the pan.
4. 4Reduce heat to medium. Add the minced garlic and red pepper flakes to the same skillet and stir for 30 to 45 seconds until fragrant but not browned.
5. 5Pour in the uncooked rice and toss for 1 minute to coat the grains in the garlic oil and toast lightly. This builds flavor before the liquid goes in.
6. 6Stir in the chicken broth, scraping up any browned bits from the bottom. Bring the mixture to a gentle boil, then nestle the seared chicken and any juices back into the pan.
7. 7Cover, reduce heat to low, and simmer for 15 to 18 minutes until the rice is tender and most of the liquid is absorbed. Do not lift the lid during the first 12 minutes.
8. 8Uncover and stir in the cream cheese until it melts into a silky sauce. Fold in the grated Parmesan until fully melted and creamy.
9. 9Add the baby spinach in handfuls and stir gently until it wilts, about 1 to 2 minutes. Taste and adjust salt or pepper if needed.
10. 10Remove from heat, rest covered for 3 minutes so the sauce thickens slightly, then sprinkle with chopped parsley and serve hot in bowls.